Deadlift

W WOD – MONDAY 28.11.22 – “DOUBLE DT”

MOBILITY & WARM UP

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP
Clean Warm up – Jerk ; Then:
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerk

CONDITIONING
“DOUBLE DT”
10 Rounds For Time
12 DB Deadlifts 2X#22.5/15
9 DB Hang Power Cleans 2X#22.5/15
6 DB Push Jerks 2X#22.5/15

MW WOD -TUESDAY 22.11.22 – “OH MY DARLING CLEMENTINE”

WARM UP

Set 1
10 Double Unders/20 Single Unders + 100mt easy run
10 Deadlift (Barbell)

Set 2:
10 Double Unders/20 Single Unders + 100mt moderate run
10 Deadlift #50%BW

Set 3:
10 Double Unders/20 Single Unders + 100mt fast run
10 Deadlift; Add #75%BW

Set 4:
10 Double Unders/20 Single Unders + 100mt fastest run
5 Deadlift; #85%BW

Set 5:
10 Double Unders/20 Single Unders + 200mt run ( workout pace )
5 Deadlift; # 90% BW

SKILLS & SPECIFIC WARM UP
Double Unders

EMOM 10:
Odd- Build Up for 3 Hang Power Cleans
Even- :20 Double Under or Single Under Practice

CONDITIONING
“OH MY DARLING CLEMENTINE”*
75-60-45-30-15
Double Under
35-28-21-14-7
Deadlift #BW
Every Round 200 mt Run

Scaled

“OH MY DARLING CLEMENTINE”
75-60-45-30-15
Single Under
35-28-21-14-7
Deadlift #0.7 BW
Every Round 200 mt Run

*compare to 21.06.22

W WOD – MONDAY 03.10.22 – “DT”

MOBILITY & WARM UP

SKILLS & SPECIFIC WARM UP
Clean Warm up – Jerk ; Then:
5 Good Mornings + 5 Elbow Rotations + 5 Strict Presses
+ 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerk

CONDITIONING
“DT”*
5 Rounds For Time
12 Deadlifts #70/45
9 Hang Power Cleans #70/45
6 Push Jerks #70/45

*compare to 22.06.20

W WOD – HEAVY WEDNESDAY – 20.07.22 – “DEADLIFT”

MOBILITY & WARM UP

AMRAP 12 min
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
12 Downward Dog Alternate Toe Touch
12 Goblet Lunges
1:00 Hollow Hold

SKILLS & SPECIFIC WARM UP
Squat Therapy – Deadlift

2 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

CONDITIONING

“HEAVY DEADLIFT”

9 Sets For Load:
Deadlift
10-5-3-1-1-1-3-5-10

MW WOD -TUESDAY 17.05.22 – “REINFORCED”

WARM UP

EMOM 12′
Station 1 – 100Mt Run
Station 2 – 15 Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating Kb Russian Swing
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift

SKILLS & SPECIFIC WARM UP

DEADLIFT

On a 5:00 Clock
10 Deadlifts
10 High Knees
10 Butt Kickers
10 Alternating Elbow Rack Stretches

CONDITIONING
“REINFORCED”

3 Rounds For Time:
800m Run
50 Deadlifts #43/30

W WOD – HEAVY WEDNESDAY – 06.04.22 – “DEADLIFT”

MOBILITY & WARM UP

AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
15 Sit Ups
20 Double Knee Tuck in Plank

SKILLS & SPECIFIC WARM UP
Deadlift

8 minutes for first Attemp:
Deadlift

CONDITIONING

“HEAVY DAY DEADLIFT”

9 Sets For Load:

Every 3′ Minutes
Deadlift
3-2-2-2-1-1-1-1-1

W WOD – HEAVY THURSDAY 09.12.21 – “DEADLIFT”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Hand Release Push ups
15 Bent Over Row (Empty Bar)
20 Air Squats
25 Sit Ups

SKILLS
Deadlift – in 10min find first attempt

CONDITIONING

“DEADLIFT”

Every 3 min per 21 min
2-2-2-2-2-2-2
Deadlift

Build up in weight

WG WOD – THURSDAY 07.10.21 – “HOW MANY DO YOU DO ”

MOBILITY & WARM UP
1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders

SKILLS & SPECIFIC WARM UP
Deadlift

CONDITIONING
“HOW MANY DO YOU DO”

5 Rounds for Max Reps:
Max Rep Unbroken
Deadlift #120% BW
rest 1 minute, then:
Max Rep of Burpees in 1 Minutes

*Rest 3 minutes between sets

WGM WOD -THANKS GOD IT’S FRIDAY 17.09.21 – “RAPIDASHER”

MOBILITY&WARM UP

4 Rounds

400 Meter Run
30 Second Front Plank (On Hands)
20 Overhead Circles (Each Direction)
10 Slow Wall Squats
5 Walkouts

SKILLS & SPECIFIC WARM UP

Deadlift – Sumo Deadlift

CONDITIONING

“RAPIDASHER”

5 x 3min AMRAP
1 Sumo DL, 225/155 lbs
5 Push-ups
100m Run
*Rest 1 min between
each AMRAP

W WOD – HEAVY DAY – THURSDAY 07.09.21 – “DEADLIFT”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:

10 Minute AMRAP of:
10 Wall Squat
5 Walkout
5 BB Good Morning
5 BB RDL

SKILLS & SPECIFIC WARM UP
DEADLIFT

CONDITIONING

“DEADLIFT ”

Every 3 min for 21 min
5 Deadlift, pick load
*Build in load